Whenever we are trying to loose weight our main aim is to reduce the body fat . Before that we should understand what is body fat and how is it calculated. It is also very important to know that little amount of  body fat is healthy.  The body fat percentage (BFP) of a human  being is the total mass of fat divided by total body mass.  Body fat contains approximately 10 percent water, while muscle is approximately 75 percent water. In general, men should have a total body water percentage between 50 and 65 percent, while the ideal range for women is between 45 and 60 percent.

The key body fat storage areas are distributed directly under the skin (subcutaneous fat), deeper in the body around the stomach, kidneys and liver (visceral or abdominal fat), and in the breast.  It cushions and protects vital organs such as the liver, kidneys and heart, and helps our body to stay at the right temperature. It produces hormones and many other chemical messengers that are important for fertility, bone strength, immunity, regulation of sugar and fats in the blood, and appetite control.

The simplest way to assess if we have too much body fat for our health’s sake or not is to measure our waist and also our BMI (Body Mass Index).

Surprisingly there is no official guide for healthy levels of body fat. But the best known figures for adults (aged 20-60) are 21-34% body fat for women and 8-22% for men. Above or below these figures can reflect being over fat or under fat respectively.

We all need some body fat to be healthy. Having too little body fat increases the risk of brittle bones, loss of menstrual periods, infertility, dry skin, poor concentration, low mood, feeling cold, constant thoughts about food and low sex drive.

In short, the best way to lose body fat is by combining a healthy diet with calorie restriction and with regular exercise. Drinking sensibly, not smoking and finding ways to manage stress may also help to keep abdominal fat at a healthier level.



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